User manual BOWFLEX MOTIVATOR

[. . . ] BOWFLEX MOTIVATOR ® ® FOR ALL MOTIVATOR MODELS Owner's Manual Fitness Guide Written By: Tom Purvis, & Registered Physical Therapist, Certified Strength Conditioning Specialist, and Head Trainer for the National Academy of Sports Medicine. Strength Training Systems BOWFLEX F ITNESS ® Table Of Contents Getting To Know Your Machine Using Your Machine Optional Equipment Warning Defining Your Goals Working Out The Workouts: The 20 Minute Better Body Workout Advanced General Conditioning 20 Minute Upper / Lower Body Body Building Circuit Training Anaerobic / Cardiovascular True Aerobic Circuit Training Strength Training Chest Exercises: Bench Press Chest Fly Decline Bench Press One Arm Seated Fly Incline Bench Press Lying Shoulder Pullover Shoulder Exercises: Rear Deltoid Rows Lateral Shoulder Raise Seated Shoulder Press Front Shoulder Raise Shoulder Extension Shoulder Shrug Scapular Protraction Scapular Depression Lying Front Shoulder Raise 1 2 4 5 6 8 9 9 10 11 12 13 14 15 15 16 16 17 17 18 18 19 19 20 20 21 21 22 Triceps Kickback Seated Triceps Extension Standing Biceps Curl Seated Biceps Curl Concentration Biceps Curl Seated Wrist Extension Standing Wrist Curl Reverse Curl Seated Wrist Curl Standing Wrist Extension Abdominal Exercises: Reverse Crunch Abdominal Crunch Seated (resisted) Abdominal Crunch Seated (resisted) Oblique Crunch Trunk Rotation Leg Exercises: Leg Extension Leg Curl Squat Lying (Prone) Leg Curl Standing Hip Extension w/Knee Flex Leg Kickback Lying Leg Extension Standing Hip Abduction Seated Hip Adduction Standing Hip Extension Exercise Log Muscle Chart 30 31 31 32 32 33 33 34 34 35 36 36 37 37 38 39 39 40 40 41 41 42 42 43 43 44 45 Back Exercises: Lying Lat Pulldown Functional Low Back Extension Wide Pulldowns Narrow Pulldowns Lying Lat Fly Reverse Grip Pulldowns Seated Lat Rows One Arm Seated Lat Rows Stiff Arm Pulldowns Scapular Retraction 23 23 24 24 25 25 26 26 27 27 Arm Exercises: Triceps Pushdown Single Arm Pushdown French Press Lying Triceps Extension Cross Triceps Extension 28 28 29 29 30 Getting To Know Your Machine CONGRATULATIONS on your commitment to fitness!By choosing Bowflex® to be your partner in your quest for fitness, you've chosen a machine that can deliver on its promises!The resistance and aerobic training that can be performed on the Bowflex® Home Gym is unmatched by any other single piece of home fitness equipment available. You have definitely made the right decision! [. . . ] Your hands should be no wider than your elbows. (for some individuals slightly less than elbow width is more comfortable) ·Facing the power rods, grasp the bar at a width determined above, then sit on the bench. ·Position your thighs directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist). ·Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back. ·Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the sides, and then inward, towards your trunk. ·The bar may not touch your chest but, at the end of the motion, your arms should be drawn near your sides (although they may not be touching your sides), your shoulder blades should be fully depressed toward your hips and your forearms must be upward in line with the direction of the cables (not forward). ·Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the muscles. ·Keep the lats tightened throughout the entire motion. START Action: Key points: FINISH NARROW PULLDOWNS with the Lat Tower - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid Starting position: which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. START ·Attach a single handle to each cable. ·Facing the power rods, grasp the handles with the corresponding hand, palms facing each other, and sit on the bench. ·Position your thighs directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist). ·Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back. Action: ·Keeping your hands shoulder width, initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the front, and then inward, towards the sides of your body. ·At the end of the motion, your arms should be drawn near your sides (although may not be touching your sides), your shoulder blades should be fully depressed towards your hips and your forearms must be upward in line with the direction of the cables (not forward). ·Slowly return to the starting position allowing your arms and shoulder blades to move upward fully, without relaxing the muscles. Key points: FINISH ·Do not lose spinal alignment. ·Keep the lats tightened throughout the entire motion. Back Exercises LYING SHOULDER FLY - Shoulder Adduction Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid Starting position: which make up the large pulling muscles of your upper back, as well as involving your biceps which are located on the front of your upper arms. 25 ·Lie on your back, head toward the power rods. ·Grasp the handles and straighten the arms out to the sides with your palms facing away from the pulleys, knees bent, and feet flat on the floor. ·Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back. Action: ·Initiate the movement by pulling your shoulder blades down towards your bottom and then immediately start pulling your arms inward towards the sides of your body with a slow controlled motion. ·Slowly return to the starting position, allowing your arms and shoulder blades to move back up/out toward the power rods without relaxing. START Key points: ·Do not lose spinal alignment. ·Keep the lats tightened throughout the entire motion. ·Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades. FINISH REVERSE GRIP PULLDOWNS with the Lat Tower - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid Starting position: which make up the large pulling muscles of your upper back. [. . . ] ·In the beginning, you may hold on to the bench for added stability. START Action: ·Slowly allow the attached leg to move outward towards the pulley (30-45 degrees), keeping your hips and spine perfectly still. ·Then slowly draw the leg back toward the support leg, returning to the starting position. Key points: ·Do not use this exercise for losing fat from your thighs. Use it to develop hip strength and stability. ·Do not cross the attached leg in front of the standing leg. [. . . ]